Hey everyone! I just joined the site after getting really into Scott's YouTube channel. I went to the "Meal Planning" page and entered my information to get my BMR and Macros. I have some questions about this information. Here are my results:

BMR

Weight: 186 lbs

Height: 5'10"

Age: 32

Exercises: Light Exercise (1-3 times per week)

Sex: Male

BMR At Rest: 1896.18

BMR in Motion: 2559.84

MACRO CALCULATION

Goal: Fat Loss

Bodyfat %: 25 (I determined this by researching images of others on this site since Planet Fitness doesn't measure this ;_;)

Grams of Protein: 1.5

Grams of Fat: 0.35

Calorie Goal: 2310

Protein Intake Goal: 209

Fat Intake Goal: 49

Carb Intake Goal: 258

So after watching some of Scott's videos on fat loss and cutting I learned that I should be eating at a 500 calorie deficit (on workout and rest days). If I follow the BMR information that means I should be taking in 1396 calories on rest days and 2059 calories on workout days. I remember reading a few weeks ago that dropping below 1800 calories can put your body into a "starvation mode" where it will hold onto body fat. Can I safely drop to 1396 calories on rest days without something like this happening and sabotaging my gains (fat loss)?

And also, should I be following the calorie goal given in my macro calculation instead of the values I came up with for a 500 calorie deficit in the previous paragraph? If so is this my goal for every day of the week (workout and rest) or should I remove some calories from carbs on rest days? Sorry if any of this is confusing. I think I've thorougly confused myself by looking up too many sources of information. Thanks for your time and I look forward to learning for you guys and eventually ascending to super saiyan. :) 

As Elijah said, these calculators are just starting points. HOWEVER, what you need to know is that your BMR at rest of around 1900 calories - that's how many calories your body needs just to function daily. That would be if you literally sat around and did nothing. So I definitely don't suggest cutting on anything below 1500 calories.. in fact your you, you probably barely need to go under 2000, if at all given your height and weight.

So on your workout days, you are going to be burning around 2600 calories (I rounded it up just to make things easier). So to lose weight, you want to aim for 2100-2350 calories on workout days. A good starting point might be around 2300 calories. So you macros might be...

Protein: 220g (880 Calories)

Carbs: 150g (600 Calories)

Fat: 92g (828 Calories)

Total Calories = 2308

Then on your rest days, you might reduce this a bit further to say 2000-2100 calories. So in that case, your macros might be...

Protein: 200g (800 Calories)

Carbs: 130g (520 Calories)

Fat: 80g (720 Calories)

Total Calories = 2040

Now again.. these would be STARTING numbers that you could follow for a week or two and see what kind of results you get, both on the scale and in the mirror. Notice I've increase your fat and decreased your carbs, that should help with dropping fat.

What do you think? Think this will get your gains OVER 9000 and closer to hitting SUPER SAIYAN?! 💪